Why Muscles Matter As We Age

Written By: Sahannah Seemungal and Laila Ibrahim

When we think about staying healthy as we age, we often focus on maintaining a healthy diet, getting adequate sleep, and keeping up with routine medical appointments. Exercise is also usually part of that conversation, but it is about much more than just “looking fit.” Staying active can also help us build and maintain muscle, which becomes increasingly important as we age. In fact, muscle is much more than physical aesthetics or how much weight someone can lift. It plays a significant role in movement, physical function, and independence. Building and maintaining muscle throughout adulthood, can help provide a stronger foundation for staying active as we grow older.

Our muscles naturally change with age. Muscle mass and strength steadily increase throughout childhood and early adulthood, reaching their peak around age 30 to 35. After that, muscle power and physical performance gradually begin to decline, with a more rapid decline later in life. This acceleration tends to occur after age 65 for women and 70 for men. 

This age-related loss of muscle mass, strength, and function is known as sarcopenia. While some muscle loss is a normal part of aging, sarcopenia can make everyday activities much more difficult. Walking, climbing stairs, getting out of a chair, and maintaining balance can become more challenging as muscles become weaker. This can increase the risk of falls and fractures and may eventually affect a person's ability to maintain their physical independence.

On the bright side, aging does not mean we are powerless against these changes. Even though we cannot completely stop the natural aging process, physical activity can help slow the decline in strength and physical function. Research highlighted by the National Institute on Aging has found that older adults can increase their muscle strength through exercise, which may help them maintain their mobility. But the benefits of physical activity go beyond simply strengthening our muscles.

Skeletal muscle specifically plays a vital role in movement and also functions as an important organ that communicates with other tissues during exercise. When muscles contract during physical activity, they release signaling molecules called myokines that can affect other organs and tissues. These signals can interact with tissues such as bone and the brain, supporting processes involved in bone formation and the growth and adaptability of brain cells. With all of these roles, maintaining muscle throughout our lives can have benefits that extend well beyond strength alone.

Furthermore, it can be helpful to think of our muscles as a reserve. Although the importance of strength may go unnoticed when everyday movements feel easy, having a strong physical foundation can become increasingly valuable as we age. One way to build this foundation is through strength training, which doesn’t necessarily mean spending hours in a gym or lifting extremely heavy weights. It can include using weights, resistance bands, medicine balls, bodyweight exercises, and other activities that challenge the muscles. Even exercises that incorporate mindfulness by combining balance and motion, such as tai chi and yoga, can also enhance muscle strength.

Nutrition is another important part of maintaining muscle. Cleveland Clinic notes that getting enough protein can support muscle maintenance and strengthening, while poor nutrition and physical inactivity can contribute to the development of sarcopenia.

Ultimately, future physical capabilities depend on the investments we make today in building and maintaining strength!

Rather than viewing muscle health as something exclusively for younger adults or athletes, it should be recognized as a key component of preparing for healthy aging. Although the natural changes that come with aging are inevitable and cannot entirely be prevented, we can influence how well our bodies are prepared to handle those changes. By proactively building and sustaining muscle throughout adulthood, we can work toward preserving the strength, mobility, and independence we hope to maintain throughout our lives.

References:

Cleveland Clinic. “Sarcopenia (Muscle Loss): Symptoms & Causes.” Cleveland Clinic, 2 Apr. 2026. 

National Institute on Aging. “How Can Strength Training Build Healthier Bodies as We Age?” National Institute on Aging, 24 May 2023. 

Shero, Julia A., et al. “Skeletal Muscle as a Mediator of Interorgan Crosstalk During Exercise: Implications for Aging and Obesity.” Circulation Research, vol. 136, no. 11, 2025, pp. 1407–1432. https://doi.org/10.1161/CIRCRESAHA.124.325614